Swimisodes - Freestyle Swim Drills - 6 Kick 1 Stroke drill

The 6 Kick 1 Stroke drill is one of the most transformative freestyle swim drill we teach at the Race Club Camps. Ultra Marathon Swimmer Lexie Kelly and World Champion Junya Koga demonstrate this classic drill also known as ‘6 Kick Switch’ at the Race Club training grounds in Islamorada, Florida. This drill teaches two very important swimming techniques, body rotation and a relaxed wrist on the recovery. By placing an imaginary string from your shoulder to the sky the swimmer is asked to ‘touch the string’ on the recovery forcing a vertical position with the body. Swimmers that keep the wrist stiff or the fingers clenched together on the recovery can not recover the arm muscles for the next pull nearly as well as with a relaxed recovery. Junya Koga shows us another variation of this freestyle swim drill by sculling when his arm is out front.

It’s not the position on your side that gives you speed rather the quick rotation to the opposite side that creates a coupling motion with the kick and pull that makes them more powerful. Once you’ve mastered the 6 Kick 1 Stroke drill, move onto the 6 Kick 3 Stroke drill using the same arm recovery motion, the same body rotation and the same wrist relaxation for 3 successive strokes followed by 6 kicks on your side. Using these 3 freestyle swim drills; Body Rotation Drill, 6 Kick 1 Stroke Drill and 6 Kick 3 Stroke drill you can transform your stroke into a stronger more efficient technique leading to a faster freestyle.

Swimmers of all ages and abilities come from all over the world to the Race Club swim camps to improve their swimming technique. Join us!

Director/Editor: Richard Hall
Producer: The Race Club
Writer/Narrator: Gary Hall Sr
Cinematographer: Frazier Nivens
Music: Kyle Pittman
Live Sound: Gustavo Moller
Jib Operator: Mikey Montoya (Jib and Co)
Underwater Housing: AquaVideo
Filmed at our training facility Founders Park Islamorada, FL MM87

[anything]

thanks for the clip at the end, its sometimes forgotten. good to see it all put together

[bluntandy]

Over here in Finland we call these drill Popov. I'm not sure if he or his coach popularised them but it's easier for me to say than 616 in Finnish

[leesanghwa]

1
00:00:02, 400 --> 00:00:03, 340
That was great!
잘 했습니다!

2
00:00:03, 629 --> 00:00:07, 440
The next one, probably my favorite drill, to get you to rotate with the body.
다음 훈련에서는, 제가 좋아하는 훈련이겠지요, 몸통도 같이 돌립니다.

3
00:00:07, 640 --> 00:00:10, 660
You're going to do 6 kicks with the one hand in front.
한 손은 앞으로 두고 6 번 차십시요.

4
00:00:10, 840 --> 00:00:12, 700
You're going to come up to the top.
팔을 꼭대기까지 되돌리고.

5
00:00:12, 700 --> 00:00:16, 260
At this 12 o'clock position, shake your hand. Over the top.
여기 이 12 시 위치에서, 손을 흔듭니다. 그런 후 팔을 넘기고.

6
00:00:16, 440 --> 00:00:21, 020
Make sure you come up to the string. The string is coming from the shoulders straight up right here.
확실하게 끈에 갖다 대십시요. 끈은 어깨에서 부터 시작해서 바로 여기까지 똑바로 위로 올라갑니다.

7
00:00:21, 020 --> 00:00:21, 780
And then, over.
그런 후에 넘기세요.

8
00:00:21, 780 --> 00:00:24, 160
6 kicks on one side, then to the other.
한쪽으로 6 번 차고, 그런 후 반대쪽으로.

9
00:00:24, 160 --> 00:00:28, 240
You can take your snorkels off for this, if you want to. Or you can leave them on. Either way.
원한다면 숨대롱(snorkel)을 벗어도 되고, 그냥 쓰고 해도 됩니다. 아무렇게나 하세요.

10
00:00:28, 600 --> 00:00:29, 540
All right!
아시겠죠!

11
00:00:29, 540 --> 00:00:32, 920
Here we go. Group 1. 6 kick 1 stroke drill. Ready!
시작합시다. 1 편대. 6 번 차고 1 번 젓기. 준비!

12
00:00:33, 180 --> 00:00:34, 300
(Whistle blow!~)
(휘파람 불기!~)

13
00:00:35, 940 --> 00:00:47, 120
The 6 kick 1 stroke drill, pausing the hand at the top of the recovery to demonstrate a relaxed wrist, is one of
the most transformative drills we teach at The Race Club camps.
팔 되돌리기의 꼭대기에서 손목을 쉬게 하고 있음을 보여주기 위해 손을 잠시 멈추면서 하는, 6 번 차고 1 번 젓기 훈련은, 레이쓰 클럽 캠프에서 가르치는 가장 획기적인 부분 훈련 중의 하나입니다.

14
00:00:48, 060 --> 00:00:55, 900
This drill teaches swimmers 2 very important freestyle techniques, body rotation and the relaxed wrist on the recovery.
이 훈련을 통해 매우 중요한 2 가지 기술인 "몸통회전"과 "팔을 되돌릴 때 손목을 쉬게 하는 것"을 선수들에게 가르칩니다.

15
00:00:57, 060 --> 00:01:09, 220
By placing an imaginary string from the shoulder to the sky, marathon swimmer Lexie Kelly brings her elbow upward to the string with each arm recovery, forcing her to be on her side.
초장거리 수영선수 렉시 켈리(Lexie Kelly)는, 어깨에서 하늘로 이어지는 가상의 끈을 놓고 팔꿈치를 들어 그 선에 가져다 대려고 함으로써, 몸통이 옆으로 서게 강제합니다.

16
00:01:09, 880 --> 00:01:15, 480
By doing so first on one side than the other, her body must rotate completely
처음에는 이쪽으로 그 다음에는 저쪽으로 함으로써, 그녀는 몸통을 완전히 돌릴 수 있게 됩니다.

17
00:01:16, 000 --> 00:01:20, 940
Learning to relax the hand and the wrist on the recovery is another important part of this drill.
팔을 되돌릴 때 손과 손목을 쉬게 하는 법을 습득하는 것은 역시 이 훈련의 중요한 목적입니다.

18
00:01:21, 120 --> 00:01:33, 720
Swimmers that keep the wrist stiff or the fingers clenched together on the recovery cannot recover their arm muscles for the next pull, nearly as well as Lexie does with her relaxed wrist recovery.
팔을 되돌릴 때 손목이 빳빳하거나 손을 꽉 쥐는 선수들은, 손목을 쉬게 하면서 되돌리기를 하는 렉시(Lexie)만큼, 다음 젓기를 준비하기 위해 팔 근육을 회복시키지는 못합니다.

19
00:01:34, 620 --> 00:01:38, 579
It's not the position on her side that makes Lexie a faster swimmer.
렉시(Lexie)가 빨리 헤엄칠 수 있는 이유는 옆으로 누운 자세가 아닙니다.

20
00:01:38, 579 --> 00:01:47, 099
It's the quick rotation of her body to the opposite side occurring during her underwater pull that makes her pull more powerful.
물 속에서 당기는(젓는) 동안에 일어나는, 반대편으로 몸통을 재빠르게 회전시킴으로써, 젓는 힘은 더욱 강력해집니다.

21
00:01:49, 400 --> 00:01:55, 840
The next drill is the straight 6 kick 1 stroke drill as shown by world champion Junya Koga.
세계 챔피언 준야 코가(Junya Koga)가 다음 훈련인 변형된 "6번 차고 1 번 젓기" 훈련을 보여드리겠습니다.

22
00:01:56, 340 --> 00:02:02, 420
In this drill, Junya does the same freestyle recovery without stopping at the top with his hand.
이번 훈련에서는, 똑같은 되돌리기를 하지만, 꼭대기에서 손을 멈추지 않습니다.

23
00:02:04, 860 --> 00:02:11, 420
In one variation of this drill, Junya sculls with his hand in front, rather than leaving it still.
한 번 더 변형시킨 훈련에서, 준야는 앞에 뻗은 손을 가만히 두지 않고, 손 젓기를 합니다.

24
00:02:14, 680 --> 00:02:29, 440
Junior then progresses to a 6 kick 3 stroke drill, using the same arm recovery motion, the same body rotation, and the same wrist relaxation for 3 successive strokes, followed by 6 kicks on his side.
이번에는 한 단계 더 나아가 "6 번 차고 3 번 젓기" 훈련을 합니다. 똑 같은 팔 되돌리기 동작, 똑 같은 몸통 회전, 똑 같은 손목 쉬게하기를 하면서 3 번 연속 젓고난 다음에는, 몸을 옆으로 세워 6 번 찹니다.

25
00:02:30, 640 --> 00:02:40, 200
Using these 3 drills and progression, you can transform your stroke into a stronger more efficient technique leading to a faster freestyle.
이 세 가지 훈련 진행 절차를 통해, 당신의 영법을 보다 강하고 효율적인 기법으로 바꾸십시요. 자유형이 더 빨라질 것입니다.

[TheVosseler]

Merci très bien pour l exercice. La remarque que je me fais en observant le catch de la nageuse.. je le trouve pas bon car je vois plus le coude orienter le catch que la pâle de la main.. . La rotation est le moteur de base du catch et non la résultante.. le coude semble bas. Je n' arrive pas a faire le ralenti avec mon tél.

[AndresInSJ]

Thank you very much for your videos. I am very grateful. When i attempted the six kick one stroke drill. I notice my upper body begins to sink almost immediately when I hold my arm above the water. Any thoughts on what I'm doing wrong, or what I. Can do to prevent this?

[ahmetakar]

Hi, What do you think about 2 BK, 4BK ??? AND is it true that is said 4BK and 6BK Consisting (hiding) minimal small kicks besides major kicks or are they pure obvios 4 major and 6 major without added minimal hidden kicks Please Look forward an Answer please thanks in advance.

[dmiroflsup]

a question about kicking in freestyle - when training the complete stroke should I concentrate on synchronising strokes and kicks, having exactly six kicks per cycle and 3 kicks per stroke or just kick as hard and fast as i can even if it results in not having the perfect ratio? e.g. if i am doing a catch up drill my stroke rate is relatively low and i can fit more kicks in the cycle if i kick full speed should i kick slower?
thank you in advance.

[trempire]

This drill is good for 100m freestyle tbh!

[leesanghwa]

Swimisodes - Freestyle Swim Drills - 6 Kick 1 Stroke drill
수영에피소드 - 자유형 부분 훈련 - 6 번 차고 1 번 젓기 훈련
theraceclub
레이쓰클럽

게시일: 2016. 6. 21.

The 6 Kick 1 Stroke drill is one of the most transformative freestyle swim drill we teach at the Race Club Camps.
6 번 차고 1 번 젓기 훈련은 레이쓰 클럽 캠프에서 배울 수 있는 가장 획기적인 자유형 훈련 중의 하나입니다.
Ultra Marathon Swimmer Lexie Kelly and World Champion Junya Koga demonstrate this classic drill also known as ‘6 Kick Switch’ at the Race Club training grounds in Islamorada, Florida.
초장거리 수영 선수인 렉시 켈리(Lexie Kelly)와 세계 챔피언 준야 코가(Junya Koga)가 플로리다주 이슬라모라다에 있는 레이쓰 클럽 훈련지에서 '6 kick switch'(번갈아 6번 차기)라고 알려진 매우 중요한 훈련을 선보입니다.
This drill teaches two very important swimming techniques, body rotation and a relaxed wrist on the recovery.
이 훈련을 통해 "몸통 회전"과 "팔을 되돌릴 때 손목을 쉬게"하는 가장 중요한 수영 기법 두가지를 가르칩니다.
By placing an imaginary string from your shoulder to the sky the swimmer is asked to ‘touch the string’ on the recovery forcing a vertical position with the body.
자신의 어깨에서 하늘로 이어지는 가상의 끈을 긋고서, 팔을 되돌릴 때, 몸통을 수직으로 세운 자세로 강제하면서, '끈에 갖다 대라'고 말합니다.
Swimmers that keep the wrist stiff or the fingers clenched together on the recovery can not recover the arm muscles for the next pull nearly as well as with a relaxed recovery.
팔을 되돌릴 때 손목이 빳빳하거나 손을 꽉 쥐는 선수들은, 느긋하게 되돌리는 선수들만큼, 팔근육을 회복시킬 수 없습니다.
Junya Koga shows us another variation of this freestyle swim drill by sculling when his arm is out front.
준야 코가(Junya Koga)는 이 훈련의 또 다른 변형인 앞에 뻗은 팔로 저으면서 하는 것을 보여줍니다.

It’s not the position on your side that gives you speed rather the quick rotation to the opposite side that creates a coupling motion with the kick and pull that makes them more powerful.
속도를 증가시키는 것은 옆으로 세운 자세라기 보다는, 재빠르게 반대 쪽으로 회전하는 것입니다. 재빠른 회전을 통해 차기와 당기기가 결합되면서, 차기와 당기기는 더욱 강력해집니다.
Once you’ve mastered the 6 Kick 1 Stroke drill, move onto the 6 Kick 3 Stroke drill using the same arm recovery motion, the same body rotation and the same wrist relaxation for 3 successive strokes followed by 6 kicks on your side.
'6 Kick 1 Stroke'(6 번 차고 1 번 젓기) 훈련을 숙달한 후에는, '6 Kick 3 Stroke'(6 번 차고 3 번 젓기) 훈련으로 넘어가십시요. 똑 같은 팔 되돌리기 동작, 똑 같은 몸통 회전, 똑 같은 손목을 쉬게 하는 동작으로 3 번 연달아 저은 후에, 옆으로 세워 6 번 찹니다.
Using these 3 freestyle swim drills; Body Rotation Drill, 6 Kick 1 Stroke Drill and 6 Kick 3 Stroke drill you can transform your stroke into a stronger more efficient technique leading to a faster freestyle.
이 3 가지 자유형 훈련을 통해; 몸통 회전 훈련, 6 Kick 1 Stroke 훈련, 6 Kick 3 Stroke 훈련, 여러분의 영법은 보다 강력하고 효율적으로 바뀌어, 더 빠른 자유형을 하게 될 것입니다.


Swimmers of all ages and abilities come from all over the world to the Race Club swim camps to improve their swimming technique. Join us!
전세계 모든 연령 모든 등급의 수영인들이 수영 기술 향상을 위해 레이쓰 클럽 수영 캠프에 옵니다. 참여하세요!


Director/Editor: Richard Hall
감독/편집: 리차드 홀
Producer: The Race Club
제작: 레이쓰클럽
Writer/Narrator: Gary Hall Sr
저술/해설: 개리 홀 시니어
Cinematographer: Frazier Nivens
촬영: 프레이지어 나이븐스
Music: Kyle Pittman
음악: 카일 핕만
Live Sound: Gustavo Moller
음향: 구스타보 몰러
Jib Operator: Mikey Montoya (Jib and Co)
지미집 작동: 마이키 몬토야 (Jib and Co)
Underwater Housing: AquaVideo
방수하우징: AquaVideo
Filmed at our training facility Founders Park Islamorada, FL MM87
Founders Park Islamorada, FL MM87 에 있는 우리 훈련 시설에서 촬영하였습니다.

[Kidlogical]

When I swim sprint freestyle (50&100) my wrist and hand tends to tighten and are not as loose. Is this a bad thing and I should fix it, or is this normal and okay to do?

[chinhvannguyen]

Hi coach, power to this pull arm from hip?

[ajay]

What brand of swim fins are you using?

[CAT-hcjv]

Hi. Nice video. I am 17 years old . My 50m free time is 28secs can i get to 25 secs next year. Please reply!!!! :)

[AlexM-pukb]

prove me wrong but I learnt that you should AVOID body rotation while swimming.